HOW TO EXERCISE

UPPER BODY PART:- 

PECTORALS ( CHEST ) 

BENCH PRESS:-

The bench press is performed by lying straight on the bench by facing upside. Weight is pushed in upwards direction against the chest, one should carry an appropriate amount of load. It is the most important and benificial of all uper exercises as it is also known as king of all exercises.It aslo effects triceps and back of our ribs. It is done with three inclined directions one with 180 degree, second with 45 degree and third with -45 degree. Equipments for bench press:-

1) Dumbbells, bench press machine 

2) Push ups, with dumbbells keeping them horizontally and then vertically.

3) Butterfly is another efficient machine which buldges out the boundry of our chest.

LATS:-

It is done by pulling down weight infront of the chest and back of the chest. It also effects the biceps and forearms. Equipments used for obtaining lats are:-
1) Cable Machine
2) Chin up or close grip exercise which emphasis on lower body lats.
3) Bent over row is third major exercise which is done by slight bent down

CHIN UP AND CLOSE GRIP ON CABLE MACHINE

BENT OVER ROW

SHOULDERS:-

This is done by weighing on a rod and doing a upper head shoulder movement.

Rest all exercises are done by dumbbells like uper head shoulders. Exercises:-

UPPER HEAD SHOULDER WITH A ROD

UPPER HEAD SHOULDER WITH DUMBBELLS

1) The lateral raise is done with dumbbells by holding weights and moving them up and dowm from out f the sides, 180 degree in front of the body and lifted up in circular motion.

TRICEPS:-

It is started by doing pushups by puting ur hand close by on the floor. Then it is followed by Dips which is done by pushing down over the bar and held down after then by push down bar held at the level of upper chest. Machine used is:-
1) Pulldown machine.

THE TRICEPS EXTENSION:-

It is done by sitting straight or lying down and passing the weight over the head and bringing it back without moving your elbows i.e. motionless.Machine used is:-

1) Cable Machine  

Another exercise on triceps can be done with dumbbells in which dumbell is held backwards.

BICEPS:- 

This is done by hanging weight weither a dumbull or weight in rod and curling them upto the shoulders. 

This exercise can also be performed on a cable machine. by lifting weight in upward direction upto your shoulders.

1) Another effective exercise is by lying on an inclined bench and moving your dumbbells in curling direction.

2) Dumbbells concentrating curls:- It will isolate your dumbbell with peak concentration by spreading your leg and lifting a light wight upwards. Place your elbow against your knee and moving only your forearm

SQUATS:- 

It is performed by lifting up the weight in rod at the back of your shoulder and doing sit ups. It will enhance your Quadriceps of your leg. It can also be performed on Smith Machine